How to Avoid Back Strain at the Office

Around 8 out of 10 Americans will experience back pain at some stage. Over 50 % of these people spend most of their workday sitting (in front of a computer no doubt).

The estimated annual cost related to these ailments is $100 billion.

Don’t become a statistic. Here’s what to do if you would like to avoid work-related back strain.

Eliminate Other Factors

To manage your back pain, it is vital to figure out the source of it. Make an appointment with your GP first. They will refer you to a specialist in the event of something beyond their scope.

In most cases back pain is non-specific. This means that it is not caused by illness or injury such as a bulging disc.

The most common ways to treat non-specific back pain are holistic measures. These include exercise, psychological therapies, and manipulative techniques.

While it is important to pinpoint the exact cause of your back strain, none of these treatments can do any harm if you try them anyway.

Considering we spend most of the day at work, this is usually the place to start making changes.

The Problem

Leaning hunched forward staring at a computer screen with our right arms stretched out towards a mouse is how many of us spend our time.

This is a far cry from how our bodies are meant to operate.

Fact is, your head is a lot heavier than you think it is. Our spines and neck muscles are designed to hold our heads up very effectively – when it’s balanced on top of them.

Hanging your head down from the top of your neck vertebrae causes tremendous strain on the entire spine and the muscles all along it.

Test out this theory by sitting up straight. Suck that belly button back towards your spine, square your shoulders and lift your head up. Yes, it’s basic good posture and the relief is instant, isn’t it?

While this seems like a simple fix, chances are you’ve slumped back already.

Most of us who work behind a computer screen all day have developed some seriously bad posture habits.

Solutions for Back Strain

It’s easy to reduce the ways in which we punish our backs for hours every day. You can make some changes to prevent or ease back strain, and here they are –

Adjust Your Chair

Invest in an ergonomic chair or adjust yours to encourage correct posture.

The height of your chair is the most important factor. While seated at your desk, your feet should remain flat on the floor. Both thighs should angle down slightly so that your weight is in your seat bones. This will prevent you from rounding your lower back and shoulders and slumping forward.

At first this may seem uncomfortable. Stick to it and you’ll soon reap the rewards.

Raise Your Desk

While standing at your desk may not be an option 8 hours a day, you can invest in a desktop converter which lowers and raises your workstation.

That way you can spend some time working upright each day.

When you are sitting correctly in your chair, bend your elbows at 90 degrees. You should be able to reach the keyboard easily from this position without having to hunch forward.

Make sure your mouse and drafting pad are similarly accessible.

Adjust the Position of Your Screen

Most office workers will benefit from lifting their computer screen. The bottom of your computer screen should be level with your chin.

This makes it easier to keep your head in the correct position while you work.

If you work on a laptop, link it to an external screen. Avoid working on a screen that is not directly in front of you.

Poor office lighting and on-screen reflections can also cause you to lean forward towards your screen.

Adjust the size of your computer’s font so that you can read it without hunching forward.

Take a Break

It is unnatural for the human body to remain static for hours on end. Get up and walk around for a few minutes every half hour.

This will also relieve your eyes and your mind.

If you can, step outside into natural light while you’re at it. The fresh air and change of scenery will do you good.

Setting a silent alarm on your smartphone can remind you to give your back a break.

After Hours Relief

There are many ways to continue your crusade against back strain when you leave the office.

Avoid gazing down at your smartphone or tablet unnecessarily. It is impossible to read these screens without straining your neck.

Practice active relaxation. Activities such as going for a walk or taking a yoga class are good for both mind and body.

Not only will you increase your muscle tone to prevent back strain, but you’ll ease everyday stresses. Stress leads to muscle tension which in turn creates strain.

Try a few different activities until you find one that you enjoy – forcing yourself to do something you dislike isn’t very relaxing.

Get Professional Help

If all your best efforts don’t help to ease your back strain, try alternative methods of treatment.

Stretching, chiropractic adjustments, and postural exercises are all ways to alleviate sciatica that can be used to treat back strain too.

Even foot ailments or old knee injuries can cause incorrect posture that leads to back pain.

In some cases, upping your intake of Vitamin D can help too. Vitamin D helps your body to absorb calcium, which in turn strengthens your bones.

Stay Informed

You can never have too much information when it comes to your health. Read up on the latest advancements in therapies for back strain, speak to experts and ask your doctor for advice.

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